My favorite GLUTE exercises that aren’t Squats!

Hey fitness fam! So glad you're looking to level up your glute game beyond just squats. I've been there, constantly searching for those exercises that really make my glutes burn and grow. While my original post gave you my top three picks, I want to dive a little deeper into how to truly master these movements, especially focusing on getting that incredible glute squeeze that makes all the difference! Let's start with the king of glute activation: the Hip Thrust. You've probably seen them everywhere, and for good reason! But it's not just about lifting heavy. The magic truly happens at the top of the movement. When I'm doing hip thrusts, whether with a barbell like in my picture, a smith machine, or dumbbells, my main focus is always on that powerful glute squeeze at the top. It's crucial to actively contract your glutes for a full second or two at the peak of the movement. This isn't just a rest point; it's where you maximize muscle fiber recruitment. A common cue I use and one that really helps me is to think about pushing through my heels and imagining a walnut between my glutes that I'm trying to crack! Also, remember to keep your chin following your chest throughout the movement – this helps prevent hyperextending your lower back and keeps the tension right where it belongs: on your glutes. Setting up correctly with the barbell across your hips, using a pad, and finding the right bench height are game-changers for ensuring comfort and proper form. Don't be afraid to experiment with foot placement; a slightly wider stance or toes pointed out slightly can sometimes hit those glutes even harder for some people. Next up, RDLs (Romanian Deadlifts). These are fantastic for building both glute and hamstring strength. My biggest tip for RDLs is to really focus on the hip hinge. Instead of thinking about bending your knees or just lowering the weight, concentrate on pushing your hips back as if you're trying to touch a wall behind you. This allows for a deep stretch in your hamstrings and glutes. My personal discovery has been to keep the dumbbells or barbell really close to my legs throughout the entire movement. This helps maintain tension and prevents unnecessary strain on your lower back. Remember, it's not about how low you go, but how you go low. Bend at the knee only slightly, keeping them soft, but the primary movement comes from that hip hinge. You should feel tension in the back of your thighs and glutes, not your lower back. If you feel it in your lower back, you're likely rounding your back or not hinging correctly. Finally, the love-hate relationship with Bulgarian Split Squats. Oh, these are tough but so effective! What I've learned is that setup is everything. Make sure your front foot is far enough away from the bench so that when you descend, your front knee doesn't go too far past your toes. The OCR cue "Go as far down as you can" is key here – aiming for a deep stretch in the glute of the front leg and the hip flexor of the back leg. And yes, "Keep your leg at a 90 angle" at the bottom of the movement for your front leg is a great visual cue to ensure you're in the right position for maximum glute engagement. I typically use dumbbells for these, holding one in each hand, which also helps with balance. If you struggle with balance, you can start without weights and use a wall or pillar for support. To really target the glutes more, lean your torso slightly forward. This subtle shift in angle can make a huge difference in how much you feel it in your glutes versus your quads. Remember, progressive overload is your best friend for all these exercises. Whether it's increasing the weight, doing more reps, slowing down the tempo, or adding a longer pause at the top of a hip thrust, always challenge yourself safely. Consistency and perfect form will always yield better results than just moving heavy weight incorrectly. Happy glute building!